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Complete and Incomplete Proteins

What are Proteins?

Proteins are essential macronutrients needed for our bodies, that make up 15 – 25 % of our daily caloric requirements. Proteins are made up of 20 amino acids, 9 essential (which the body can not produce on its own), and 11 nonessential (which the body produces on its own). Amino acids make up proteins which are the important building blocks of bones, muscles, cartilage, skin, and blood. Proteins are responsible for producing hormones, developing and repairing muscle and cells tissue, the growth of hair and nails, as well as transporting materials throughout your body, such as hemoglobin, which is the oxygen-transporting protein found in your red blood cells.

As you can imagine, adequate protein levels in your diet are extremely important. When you do not receive enough protein for your body you may experience fatigue, low energy levels, decreased immunity and have difficulty concentrating. Low protein levels can also slow down your metabolism, potentially causing trouble in losing weight and even make building muscle mass difficult. Muscle, bone and joint pain as well as mood swings are also potential indicators of not getting enough protein.

There are 2 types of proteins: Complete Proteins and Incomplete Proteins.

Complete Proteins contain adequate proportions of all 9 of the essential amino acids needed by the body to develop and perform properly.

Examples of Complete Proteins:

1. Animal Sources:

Milk

Eggs

Cheese

Yogurt

Meat

Poultry

Fish

Seafood

2. Plant-Based Sources:

Soy Protein

Quinoa

Chia Seeds

Incomplete Proteins have some, but not all, of the essential amino acids. However, when consuming any combination of grains with legumes, they complete the amino acid profile, therefore making Complete Proteins. An example of this combination would be peanut butter on whole grain toast or bread.

Examples of Incomplete Proteins:

Fruits

Vegetables

Legumes

Lentils

It is very important to ensure that you are consuming the recommended daily amount of proteins in your diet so that your body does not become deficient and your immune system compromised. To determine how many complete proteins are recommended for you, use the following calculation.